Not just for improving immunity, Vitamin C is an important vitamin to help fight inflammation, improve your mood and also help fight off serious forms of disease besides just a cold! It’s even beneficial for the skin, hair and nails due to the way it supports collagen function in the body.
Vitamin C acts as an antioxidant in the body to lower physical and emotional stress while also providing cellular support and protection. It’s found abundantly in vegetables and fruits of all kinds, from the most basic you’ll find at the supermarket, to more elite superfoods from across the world.
Vitamin C also helps increase iron absorption in the body, and as you’ll see below, by adding more to your meals in the form of greens, vegetables, fruits, seeds, nuts, seaweeds and more, you can be sure your body will have a better chance of receiving the iron it needs with high-quality Vitamin C-rich foods included.
Here are some tips to work more Vitamin C into your diets and exactly what this powerhouse vitamin can do for you!
Vitamin C, like Vitamin A, is a natural antioxidant that’s luckily found abundantly in our food supply. It’s important for your immunity, healthy skin, and a variety of other bodily functions. A diet rich in produce will supply more than enough of daily Vitamin C needs, even though there are many other sources as well.
Vitamin C acts at a cellular level to both fight and prevent free radicals from harming the immune system. It’s also important for maintaining healthy skin, hair, nails, and prevents aging due to the way it fights off free radicals and supports collagen production in the body. Within the tissues, Vitamin C can also help combat stress and prevent inflammation, making it vital if you suffer high levels of stress either mentally or physically, or are simply active. Finally, it can also help speed up digestion and may help prevent irregularity.
RECOMMENDED DAILY INTAKE
Women over the age of 18 years old should take in 75 milligrams per day and men over the age of 18 years old should take in at least 90 milligrams per day. If you eat fruits and vegetables daily, you won’t have to worry about getting enough. All fruits and vegetables provide good or extremely high levels of Vitamin C, making it easy to get enough.
- all leafy greens
- all vegetables
- all fruits
- sauerkraut and kimchi
- apple cider vinegar
- cacao beans
- green superfood powders
- superfood berries (mulberries, goldenberries, goji berries, camu camu)
RECIPES WITH VITAMIN C
- Berry Breakfast Smoothie With Cacao Drizzle and Chia Seed Pudding
- Acai Berry Vegan Ice Cream
- Winter Glow Smoothie
- Energy Boosting Superfood Protein Shake
- Jumbowl Salad
- Winter Kale Stew With Rutabaga Noodles
- The Glow Bowl: Baked Sweet Potato With Pesto Pasta, Tomatoes, and Pumpkin Seed
- Russian Kale and Squash Noodles
- White Bean and Kale Soup
- Easy Roasted Root Veggies
- Foods That Aren’t Oranges With the Highest Amounts of Vitamin C
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- 5 Everyday Superfoods for Your Nails, Hair, and Skin
- Vitamin C Rich Foods You Should Pair With Iron for Ultimate Absorption
You can choose to get your Vitamin C solely from foods and you’re sure to get enough, however, if you come down with a cold, have a low immunity, or are even suffering irregularity and high levels of stress, a supplement or certain high Vitamin C foods may be helpful, or even useful for other benefits. Here are some suggestions:
- Plant-based Nutrition 101: Protein
- Plant-based Nutrition 101: Healthy Fats
- Plant-based Nutrition 101: Complex Carbs/Fiber
- Plant-based Nutrition 101: Vitamin A
- Plant-based Nutrition 101: B Vitamins
- Plant-based Nutrition 101: Vitamin D
- Plant-Based Nutrition 101: Vitamin E
- Plant-based Nutrition 101: Vitamin K
- Plant-based Nutrition 101: Calcium
- Plant-based Nutrition 101: Magnesium
- Plant-based Nutrition 101: Iron
- Plant-based Nutrition 101: Zinc
- Plant-based Nutrition 101: Vitamin C (CURRENT PAGE)